Low-Carb Picnic In the Sun

Prepare for a lovely day out with the help of these great recipes. Fresh, filling and healthy food, perfect for a trip to a nice park or perhaps the beach.

If you’re planning a picnic for the 4th of July, or any other occasion, we suggest opting for food that tastes great cold or lukewarm such as salads and pies. If you prefer to bring warm food, a big thermos is great for keeping stews or soups.

On a warm day it’s important to bring something to quench your thirst. A bottle of flavored water or sugar-free iced tea will do just that.

Feeling spontaneous?

A picnic is something you can enjoy without making almost anything from scratch (if you don’t want to). Check out your grocery store and look for the items below to put in your picnic basket or cooler:

  • Rotisserie chicken or ribs: The marinade sometimes have sugar in it. If you’re not too sensitive the amounts will probably be ok for this occasion
  • Coleslaw: Some brands might have sugar in them so be sure to check the labels and pick the best one you find
  • Store-bought sauces: Béarnaise sauce, aioli or a high-quality mayonnaise
  • Smoked salmon
  • Cold cuts
  • Cheese
  • Nuts
  • Olives
  • Fresh berries: Raspberries, blackberries and strawberries are good choices

Ps. Don’t forget to pack a big blanket, napkins, plates, glasses, silverware and maybe a fun game.

Fresh salads

When bringing a salad along for a picnic, it’s a good idea to keep the greens, protein and dressing or vinaigrette in separate containers until it’s time to eat, so that you don’t end up with a soggy salad.

Savory pies

Pies can be eaten warm or cold and that make them perfect for occasions like this. They’re also great if you want to prepare ahead of time.

More good stuff

Have a buffet-style picnic and bring along a variety of dishes that can be enjoyed cold or lukewarm.

In the thermos

A thermos is great for keeping drinks both hot and cold. By choosing one of these drinks over traditional coffee drinks, sodas and juices you eliminate almost all sugars.


If you’re not bringing an entire meal to your picnic but want a little treat to enjoy out in the sun, here are a few great options.


For even more ideas on what to eat, please see all of our low-carb recipes

For more information about low-carb and keto diets, check out our guides:

Meal plans

Get lots of weekly low-carb meal plans, complete with shopping lists and everything, with our premium meal planner tool (free trial).

  • Keto pizzaMon
  • Keto salmon with pesto and spinachTue
  • Chops marinated in red pestoWed
  • Keto pesto chicken casserole with feta cheese and olivesThu
  • Keto steak with béarnaise sauceFri
  • Keto meat pieSat
  • Keto lasagnaSun

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More recipes

Your recipe here?

Do you have a great low-carb recipe that you want to share? We can cook it, photograph it and publish it here on the site, with your name on it. Or maybe you have a traditional recipe you want us to make a low-carb version of. Please send us an e-mail at kristin@dietdoctor.com with your suggestions on how to make our recipes better. Alternatively, leave a comment below.

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